Category 5k

Today as part of my 10K training I participated in the Tess Charity Run, a run for which the proceeds go to assist battered and abused women in seeking help and counseling.

The race was a 5K trail run that ran over the blue and yellow tracks of Turkey Mountain. It had a M shape elevation chart with some reasonable technical pieces, mostly the vertical ups and downs.

A smaller turn out, only 81 participants were in the race. There was also some larger race going on at the same time that probably pulled folks out because a) it was larger and b) it was street. It’s been my experience and I’m sure everyone’s that trail runs pull quite smaller fields.

I’d like to say I held back knowing this was just the first 5K of the day for me but I ran it about 90% effort. Enough to place 2nd in my age group but let’s face it, 2nd in your age group when there are 81 total runners isn’t all that.

Let’s just say I finished near the 66 percentile on the wrong side of the halfway point. There were a fairly good set of speedsters there today with winner turning in a 22 minute 5K trail run. We actually picked him out before the race as the person that was going to win, he showed up in racing flats and ran in just a pair of shorts.

But overall I felt decent for the race, running the 5K on trails with a fair bit of vertical 5 minutes slower than my last flat road 5K last week that I ran about 95% effort.

After the race I caught up with a friend who ran it as well albeit faster than me (but a minute slower than my road time) and we went up the hill to do another 5K on the Pink aka Snake Run trail although we cut out that right hand out and back as you’re coming back up on the official Snake Run route which makes it 3.5 miles instead of 3.1. Leave that short out and back off and it’s almost exactly a 5K.

We had a good time on both the race and the training run afterwards but with only a couple of exceptions I’ve had a good time with races and even those that were ‘bad’ aka my first marathon, Little Rock, my first 25K, Pumpkin’ Holler, my second half marathon, T-Town Half were still not bad. Yes the last few miles of each one of those was pretty bad but everything leading up them was enjoyable so a few bad miles due to injury, dehydration, whatever isn’t enough to detract from the overall experience.

And if you don’t push right up to and even a bit beyond the breaking point, you won’t ever know what your really capable of.

I had a 5K on July 4th. Coming into this 5K with Keto and a 20 mile run 3 days prior had me feeling pretty… less than speedy. I can certainly relate to the ‘carbs are HIIT, fat is for endurance’ now. I had no energy during this 5K and it was 4 minutes off my PR, which is pretty bad on a 5K. My legs were like lead.

All in all I wasn’t happy with the run, I ended up feeling like it was a non-event. If I’d of broken 30 I’d of been okay with it I’m pretty sure but not breaking 30 even if by only a minute over and it felt like a yucky run.

Later that day I went out and ran another 5K as penance, and because I was bored, and to burn off some calories. That 5K was at a 90 second slower pace.

All in all I think I’m going to add some 400’s or 800’s to our 50 training plan just to get some speed in there. There will be a few shorter races between now and then and I’d like to see if I can get a new 5K PR.

This weekend we’re going to do some trail running, 11-12 miles worth, doing the Snake Run course at Turkey Mountain 3 times and maybe some Lipbuster hills in there afterwards when we’re getting to that point of tiredness that you really don’t want to have to go up a 45 degree grade.

Went out this morning and ran a 5k for time and then some extra for endurance. I set a new PR beating my last PR time by 1:21 and I didn’t really feel like I was pushing it. My new 5K is 33:26. Not earthshaking although some would argue when I run the earth does shake but each month brings some incremental improvement.

And while tight and narrow is good in some areas”

As long as I’m seeing improvement then I’m doing something right. Right?

I could feel the pace obviously but running solo recreationally is not the same as running as a pack in a pay to play race. So I believe I could shave another full minute off that to be honest in a race situation and with some proper preparation. I run a calorie deficit 99 days out of a 100 and on top of that a low carb intake so my energy stores at any given time are not what yours probably are.

But all my planned 5k’s till about November I’m running with slower runners so it’ll be awhile before I can set an ‘official’ PR for a 5k. So I’ll have to deal with GPS based or lap based on a measured track PR’s.

Tomorrow I have a 2 hour ish training run and then a trail run of 4K right afterwards. The trail run is a organized race. I’d thought about doing the 8K trail run but was talked out of it. The talk made sense, the 8K is two laps of the 4K so why bother? The purpose of the run is to get a taste of trail running, not see the same scenery twice.

This was a last minute race, I’d chalked it off since the race description didn’t mention a T-Shirt much less a medal but yesterday they posted a picture of the medal on facebook which while I’m not on facebook one of my running friends is so he sent it over.

I’m going to be running in Leadville V3’s tomorrow on the trail. As a card carring member of the bigfoot club I have very few options in shoes. The Leadvilles are one of the few options that come specifically in a 13 4E. And thus I have some.

I bought some Vazee Summits online since they were so cheap on the hope they’d work but they were impossibly narrow. And while tight and narrow is good in some areas, in shoes it’s just not a great thing for me.

The Leadvilles are nice and light but the heel cup feels shallow to me compared to the Nimbus 18 and 19’s.

I’ve already put a pair of Engo blister resist heel patches in them. I’m going to be putting them in all my shoes actually. I believe for me they just make sense to increase the life of my shoes and decrease the risk of blisters.

Another thing I’m trying is Leuko cloth tape. This stuff is far superior to the standard cloth athletic tape. It sticks like… glue? It’s slicker than athletic tape so there’s less friction which equals less skin movement.

If you weren’t aware blisters aren’t caused by friction per se, it’s caused by forces being applied to the skin that creates shearing action which causes the layers to break apart. The skin layers separating is obviously not a great thing and as with any violent action to the human body, bodily fluids are released and thus you have those watery liquid filled puffy blisters.

The Fleet Feet Sweetheart Double has been done. I ran this with a very old friend of mine. Not that he’s old per se, he’s younger than me, but that I’ve known him for 25 years give or take at this point.

there was some hot and heavy sweating all the way through”

This was his first 5K and he chose to run both the 5K and the 10K with me. I’m happy to report he did really well given he’s only been running awhile and he’s only run 3 miles at one time a single time before now.

The 5K was fully ran albeit slow but we finished fast enough to be ready for the start of the 10K.

I wore my Jurek FKT vest for the first time today, just water bottles, no bladder. I must say I liked it. It receded from concious notice fairly quickly and easily. Kind of like wearing a LBE Vest for awhile, you just forget it’s there until you need the stuff on it.

I had no problems having enough ‘stuff’ for the races, some beans, some waffles for the two of us and had pockets to store trash in. The waterproof pocket held up, I put a couple of salt tablets in it and they didn’t melt on me and there was indeed sweating going on.

Like I thought it might, the lack of any 3D mesh or air foam or ridging meant there was no air flow between the pack and my back. It’s also fairly wicking so… Since I didn’t have a bladder in the vest there was some hot and heavy sweating all the way through.

I’ve got a long run tomorrow as usual, it being Sunday, 10min warmup, 50min run, 5 min recovery, 50min run, 10min cool-down, and I’m going to put a bladder in it, I have an old platypus that mostly fits. I may get a new 2L Source bladder, I really like their bladders, for the vest but we’ll see how this one rolls.

When we finish our half marathon training in another couple of months we’ll start a full marathon, just in time for Oklahoma summers. Since I’m not a morning runner and I don’t like running later in the evening after I’ve eaten, I may end up running alone during the week. But that’s a problem to worry about later.

So tomorrow I have a 15k to run. Technically it’s a 5K followed by a 10K immediately afterwards. The reason I’m doing both is because they forced me as a #JEWELRYCOLLECTOR to do so.

bask in the glow of my double heart medal”

The 5K medal is just a medallion, a small heart. The 10K medal is a twin heart but one heart is set with magnets to hold the medallion.

So if you want a full medal you have to run both. And I run races for medals. It’s the only reason to pay someone to let you do what you can do for free anywhere for me at least. The t-shirts are okay but typically are covered with sponsors on the back and yes I get that the race would cost more, and the profits to the race producer would be less, if there were no sponsors. But the end result is really that we wear our race shirts to work the Monday after the race and probably never again.

But the end result is I’m running both races back to back. Now I’m running with someone who is slower than me so it shouldn’t be hard race for me. But still it’s 9.2 miles.

And the day after I have a 2 hour running session, 10min walk, 50min run, 5 min walk, 50min run, 10min walk.

So this weekend should be interesting by the end of Sunday. On the plus side we have Monday off so I fully intend to do not a damn thing on Monday except bask in the glow of my double heart medal.

Note that I’m using Heart Rate based training and I have no intention of killing myself so I keep a eye on my HR and when the signs of over exertion kick in, I’ll chill it down, walking if I have to. I’d like to see my kids adults after all before I kick the bucket and return back to the dirt.